Starting food diary to aid in weightloss, how was my first day?

I just finished my first day of writing everything I ate.  After looking online I've seen so many different calorie intake recommendations, and I'm not really sure where I should be at.  Anyone know how many calories/carbs/fat I should be getting per day?  I do intense cardio 3 days a week for 60min, moderate (strength training) cardio for 60min 3x a week, and weigh tlift 5x a week.  My current body type is overweight, with muscle growing (currently on week 8 of lifting).  I've been told it looks like I lost weight, but according to the scale I haven't.  I'm guessing I've gained muscle and lost fat.  Anyways here are the results from today, any recommendations would be great.  Additionally as a college student I find it hard to come up with things to cook, so i don't get much of a variation when it comes to foods...any idea of a bank of recipes/food ideas for college kids to make?

9:30am
Special K Protein Plus Cereal 1 bowl: 200 calories, 28g carbs, 6g fat, 2g sugar
Silk Soy Milk 1.5 cups: 165 calories, 12g carbs, 7.5g fat, 10g sugar
Banana 1 medium: 105 calories, 27g carbs, 0g fat, 14g sugar

12:00pm
Apple 1 medium: 95 calories, 25g carbs, 0g fat, 19g sugar

1:45pm
Sweet Potato 1 medium: 120 calories, 24g carbs, 0g fat, 7g sugar

2:30pm
6" subway sub (wheat bread, chicken breast, provolone cheese, mustard, veggies)
Calculated to be: 350 calories, 50g carbs, 10g fat, 10g sugar

7:30
Salad (lettuce, chickpeas, black beans, low fat dressing)
430 calories, 70g carbs (didn't realize how many carbs were in beans!), 6g fat, 0g sugar
Banana 1 medium: 105 calories, 27g carbs, 0g fat, 14g sugar

It's now 11:30 pm and I'm going to be up for a couple more hours...I'm thinking about going to find a vegetable :P

Totals: 1570 calories, 251 carbs, 29.5g fat, 76g sugar

Are these totals normal for a 220lb 20yr old male wanting to lose weight?  I also attended my usual intense aerobics class today for 60min (700 cal burnt) and weight lifted (200ish calories burnt)

[Renee Radenberg]

It looks good so far, however, you need more food. You stated you are exercising so suggest measure your waist and hips as a guide for trimming down instead of the weight scale. We build lean body muscle mass which weight more than fat so the scale reflects no weight loss when in fact the body is trimming down fat. The tape measure will measure loss of inches and your clothes will start to feel looser. As far as food goes, recommend a Heart Healthy diet which is a moderate fat diet. You need approximately 2400 calories a day for your age/height. Moderate fat diet means = use polyunsaturated (omega 3, corn oil, nuts, etc) fats and monounsaturated (olive oil, canola oil, peanut oil, etc) fats, no saturated fats (high fat snack foods, butter, fat spreads) and no trans fats. Eat low fat meats (chicken, fish, loin of pork) or non-meat sources (soy products, nuts), low fat vegetarian combinations (rice & beans, pasta & beans, low fat cheese & pasta), low fat and substitute dairy products (1% milk, low fat/fat free yogurts, low fat soy milk/soy yogurt), use plant oils, non trans-fat margarines, and eat a lot of fruits and vegetables. Eat daily high fiber breads and cereals (oatmeal). To help eat less food per meal, eat about 7-10 almonds (good fat), 20 minutes before lunch and dinner so you will feel full faster and not eat as much food.  Portion control is important and here some general tips = ½ cup for all starches and vegetables; one piece of fruit or ½ cup of small fruits; 1 cup for low fat dairy products, and only 3oz of low fat meat or protein substitution a meal (only 6ozs total a day). Do not be discouraged, weight loss can be a slow process but the slower you loss, the higher chance it will stay off. Think of this new way of eating as your new healthy lifestyle and not as a diet. Hope this helps you.